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Work Out: 20 Minute Total Core

 

Fitness Level Equipment Requirements
20 Minute Total Core Print your 20 Minute Total Core workout plan
20 Minute Total Core

This a complete core work-out packed into an explosive and dynamic 20 minutes. This work-out will help to shape and define your abs and compliment any other programs that you are currently doing.

Program Information:
Type: Intermediate
Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment: Equipment Required (see details)
Exercises: 8 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatable
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing it again or doing any other type of strength training routine.
Start your workout here Begin Workout
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Reverse Cable Woodchop pictures and directions
Reverse Cable Woodchop

Reverse Cable Woodchop video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Crunches with Stability Ball pictures and directions
Side Crunches with Stability Ball

Side Crunches with Stability Ball video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Stability Ball Push-Outs on the Bench pictures and directions
Stability Ball Push-Outs on the Bench

Stability Ball Push-Outs on the Bench video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 2 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Plank to Push-Up pictures and directions
Plank to Push-Up

Plank to Push-Up video		 Reps:
20		 Rest between exercises:
30 seconds		 Move to the next exercise
Reverse Crunch pictures and directions
Reverse Crunch

Reverse Crunch video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Move to the next exercise
Double Leg Drop w/ Stability Ball pictures and directions
Double Leg Drop w/ Stability Ball

Double Leg Drop w/ Stability Ball video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 3 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Stability Ball Pike Crunch pictures and directions
Stability Ball Pike Crunch

Stability Ball Pike Crunch video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Move to the next exercise
Push Up Plank w/ Stability Ball pictures and directions
Push Up Plank w/ Stability Ball

Push Up Plank w/ Stability Ball video		 Reps:
1 minute		 Rest between exercises:
 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Workout Complete! Congratulations!  Workout complete!
Comments/Questions/Replies about this Work Out Program:

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Comment by member: kajero (8/20/2008 8:26:23 PM)

I sure hope the stability ball crunch is not as difficult as I suspect it will be! Gotta balance!
 
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